CrossFit Open 2014

10 Feb 2014, Posted by admin in Blog, Events

CrossFit Carbon OPEN

Which one should I choose???
Deciding to create a more formal Carbon OPEN this year is our attempt to keep everyone motivated and involved. We are not trying to replace the CrossFit OPEN only supplement it so more can participate. Many of you are ready to take on the OPEN at the Rx level but others are still improving skills and working on building strength making the OPEN potentially not as fun without any scaling options. If you believe that you will need to modify or scale some of the WOD’s (injury,strength or skill) registering for the Carbon OPEN only option may be the best fit. Both athletes signed up for the CrossFit OPEN and the Carbon Open will be combined to make the in-house teams!!!

Feb 28, 5-7pm
Mar 7, 5-7pm
Mar 14, 5-7pm
Mar 21, 5-7pm
Mar 28, 5-7pm
Post OPEN Party details – TBA

Rx – register via CrossFit ($20)
Carbon OPEN athlete $20 – cash or check CrossFit Carbon in drop box (Towards Post OPEN party and expenses to host OPEN)

The CrossFit Carbon OPEN will mirror the CrossFit OPEN in all details except there will be up to 3 scaling options for each WOD. The goal is to get anyone interested in competing involved and not feel like they have to participate at the Rx level. Just like our daily WOD’s the goal is a challenging workout that is appropriate for our strength and abilities. Everyone participating will be subdivided into 4-5 teams to compete for the bragging rights of the Carbon HULK!!!

The 5 weeks of the OPEN we will be getting together as a gym and supporting each other on Friday night from 5-7pm (regular 5&6 pm classes will be canceled). WOD details will determine heats and times available. Every week will have a different sign up.

1st option is to be set up and be prepared to preform the WOD during the OPEN gym on Thursday nights immediately following release of WOD.
2nd option is during a regular scheduled class (this must be pre-arranged with coaching staff to ensure you will not be disturbing regular class).

It will be your responsibility to pre-arrange a judge for both rescheduling options

Rx Athletes-
Anyone that signs up via and registers for our team is subject to all of the guidelines posted by CrossFit for each workout. NO SCALING OPTIONS and all WOD’s must be judged by a certified judge.

ANYONE that has been CrossFitting for a minimum of 6 months that is interested in certifying to become a judge here is the link. We are going to need as much help as possible.

Carbon In-House Athletes-
Upon the release of each of the OPEN WOD’s I will establish up to 3 scaling options. Each athlete will have the opportunity to select the option that is most fitting for them given the WOD. Each scaling option will also have a corresponding scoring system. All WOD’s must be judged by someone that has been briefed on all movement standards.

February Intro Dates

07 Feb 2014, Posted by admin in Blog, Events



Intro Class – February 8th & 22nd at 8:00 am

FREE Fridays – January 31st (9:15, 11:30, 4:00, 5:00, 6:00) & February 14th (9:15, 11:30, 4:00, 5:00, 6:00)

Elements Program: February 17th at 7:00 pm, February 19th at 7:00 pm and February 21st at 6:00 pm

Questions? Email

Carbon Kids – Session 1

17 Jan 2014, Posted by CrossFit Carbon in Blog, Events, News

Carbon Kids

We are excited to get our Carbon Kid’s program started!  Our program is designed to build self-confidence by encouraging and building a love in children for becoming and staying fit. We tailor the fitness routines to build muscle, bone, strength and speed, at a level appropriate for the growing body.  Whether your child is a budding athlete or just wants to have fun, our Carbon Kid’s program will be a perfect fit!



6 Week Session

Saturday’s – February 8th, 15th, 22nd, March 1st, 8th 15th

Monday’s – February 10th, 17th, 24th, March 3rd, 10th, 17th

Thursday’s – February 13th, 20th, 27th, March 6th, 13th, 20th


Ages 4-8

Monday: 4:30 pm – 5:15 pm

~limit 12 per class

Ages 9-12

Thursday: 4:30 pm – 5:15 pm

~limit 12 per class

Ages 4-12 (all ages)

Saturday: 10:15 am – 11:00 am





Session COST for Members

$100 for twice a week

$60 for once a week

*20% off for multiple kids


Session COST for Non-Members

$120 for twice a week

$80 for once a week

*20% off for multiple kids




Jay Miles

Megan Miles

Erica Deegan


Questions – please email Ivy (

Calender Link


Ready to Sign Up!  Please email Ivy to reserve your spot . . . remember space is limited!

December 14: Carbon Holiday

27 Nov 2013, Posted by CrossFit Carbon in Blog, Events, News

Carbon Holiday Celebration!

We will be celebrating the Holiday’s at CrossFit Carbon after our team wod on December 14th.  We will have a pot luck breakfast, so please bring a dish to share with everyone!

Saturday, December 14th

Kids WODs at 8:00 am – 8:45 am
Team WOD at 9:00 am

-Kids WODs are FREE for members children (age 4-12)
-Please bring a dish to share
– It will be FUN, please join us!

Look Better Naked: Nov 4-Dec 15

17 Oct 2013, Posted by CrossFit Carbon in Blog, Events, News


We all challenge ourselves at Carbon everyday, working to become better than yesterday with the work outs we do. Who’s ready to challenge yourself on another level? Who’s ready to challenge yourself with the food you eat?

For six weeks, you will challenge yourself to eat right and improve your results on a benchmark WOD completed at the beginning and at the end of the challenge.

To kick it all off, Pam King (wife of our own Dave King, and founder and executive chef at will offer an informational session on the practical aspects of adopting a paleo lifestyle.  If you have any specific questions that you would like Pam to address, feel free to enter them in the comments below.

Paleo Talk: Saturday, November 2nd at 10:15 am

  • The different approaches to adopting a paleo lifestyle
  • The importance of meal planning and preparation
  • How to determine the right portion size for your meals
  • How and where to shop for the best ingredients in our area and online
  • What foods to substitute for your favorite non-paleo foods
  • Tips for eating out at restaurants and parties
  • Quick and easy paleo meals and snacks


LBN Challenge Details

Dates: November 4th – December 15th

3 Diet frameworks (pick one):

1. Whole 30 (the strictest option)

2. Paleo

3. Give up one trigger food (make one diet change)

Track progress via a 3 part scorecard:

Part 1: Daily diet record keeping; on your honor, must produce at the end to win

Part 2: Before and after photos (front / side / back); on your honor must produce to win

Part 3: Pre and post WOD scores

Entry Fee: $20.00: winner takes all

Four judging criteria:

1. Before and after pics

2. Meal records

3. WOD performance

4. Overall participation, defined as # of Facebook posts, on dedicated Carbon Paleo Diet Challenge FB group.


October 19: Barbells for Boobs

16 Sep 2013, Posted by CrossFit Carbon in Blog, Events, News


Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

Join CrossFit Carbon & CrossFit Amplify as we work together to raise money & support Mammograms in Action.

BOTH CrossFit Carbon & CrossFit Amplify will have events taking place at there locations. Read below for details and links to register.

30 Clean & Jerks (135/95)
*scaling options will be available

Event Locations:
CF Carbon
100 Fairway Drive – Suite 112
Vernon Hills, IL 60061

CF Amplify
1962 Ohio Street
Lisle, IL 60532

CF Carbon – CLICK HERE (Find October 19th on the calendar; Women’s scaled may also use women’s RX heat times)

T-shirts & Tanks:
Cash/Check ONLY
Men’s & Women’s shirts – $20
Women’s Tanks – $20
The pre-order is CLOSED.  There will be a limited selection of shirts/tanks to purchase on the day of the event.

CF Carbon –
CF Amplify –




October 12-13: CrossFit Striking Trainer Course

30 Jul 2013, Posted by CrossFit Carbon in Blog, Events, News

CrossFit Carbon is hosting the CrossFit Striking Specialty Course . . .

Fighters are some of the most well-conditioned and powerful athletes in the world. This is due, in part, to their striking training since punching and kicking with true power, speed and accuracy requires people to utilize their entire body from the ground up. As a consequence, striking is one of the most rudimentary and functional movements that involve the core.

Developed by Martial Arts Masters Hall-of-Fame inductee and SWAT team member, George Ryan, CrossFit Striking is designed to take both the skills and the benefits from a fighter’s striking training program and integrate them into CrossFit workouts. It is a program that is grounded in success since it has grown out of George’s system of striking and self-protection that he has been teaching to tactical operators and law enforcement personnel around the country for over twelve years.

After becoming CrossFit Level 1 and Kettlebell Level 1 Certified, George saw that adding striking techniques to CrossFit workouts is a natural fit – not only for tactical operators and law enforcement personnel training in CrossFit, but for all athletes as well. This is because striking workouts can provide all athletes with four major benefits:

  1. You can achieve a fighter’s fitness level
  2. You can increase your core strength, rotational speed and power
  3. You can develop a sport specific movement and
  4. You can learn a real self-protection skill-set.

These benefits can make striking a valuable addition to every person’s CrossFit program.

With this in mind, the CrossFit Striking Trainer Course is designed to give participants the essential skills that will allow them to instruct athletes in the basic striking concepts of mixed martial arts, boxing and self-protection. Participants will be taught how to incorporate striking drills into CrossFit workouts so that overall fitness, core strength, rotational speed and power can be increased. In addition, the CrossFit Striking Trainer Course will teach participants to:

  • Achieve a fighter’s fitness level
  • Add variety to CrossFit workouts
  • Be able to throw proper strikes and combinations, i.e. punch & kick
  • Understand the role of the kinetic chain and the posterior chain that support athletic performance and fighting
  • Increase the speed and power of strikes, regardless of experience
  • Be able to teach proper striking mechanics to clients
  • Safely run a training session involving striking skills and drills
  • Teach an essential self-protection skill-set to athletes
  • Effectively use shadow boxing, focus mitts and a heavy bag

Registration: CLICK HERE
Dates:  October 12th – 13th

For questions or more information please email Pete (

May 18: Team Jeremy

17 Apr 2013, Posted by CrossFit Carbon in Blog, Events, News

Some of you remember our good friend Jeremy and possibly particiaped in our fundraiser back in October of 2011 for his cancer fight fund.  Well in the last 18 months he has had some ups and downs and need the support of our wonderful community.  I know that not everyone has much to give, but please keep him in your thoughts and prayers.  If you are interested in joining us for his Hero WOD and fundraiser, read the information below.  For the full story on Jeremy and his continued FIGHT against cancer CLICK HERE

Please join us at CrossFit Prevail (McHenry) on Saturday May 18th for our friend Jeremy.   Each person is asked to donate $5 to WOD.  ALL proceeds will go directly towards Jeremy’s medical bills.

– Doors Open at 8:45 am

– First heat of the adult wod (teams of 2) will be at 9:30am and run every 30 minutes. Scaling options are available

CLICK HERE to register for a time slot

– Shirts are available for pre-order until May 11th, please fill out the spreadsheet – CLICK HERE for t-shirt sign up (Cash or checks can be made out to “Jeremy Kuchenmeister Cancer Fight Fund”)

– We will grill out, so please bring a dish or meat to pass and own beverage of choice.

Hope to see the full support of the CrossFit Carbon community there!